Andy’s icon, Mr Attenborough
WU WOD
2 Rounds of
20 Dislocates
20 Around the body
10 OH Squats
10 High Hang Squat Snatch
WOD 1
In 25 Mins Complete:
7×1 Hang Power Snatch
*Use the heaviest weight you can for each set
WOD 2
12 Min Incremental Ladder of:
1 Ring Muscle Up +1 COMP +2
5 Air Squats +5
*Scale ring muscle ups to Box transitional MU
Additional Work
For time complete:
30-20-10
Deadlift @ 100/70 COMP 120/80
Hang power clean @ 70/45 COMP 80/60
*Goal is to finish under 10 mins.
*Be smart and break sets when needed, the round of 20s is what makes the workout
Barbell
a) Complex; Hang snatch/snatch balance/OHS x 6 reps
b) Behind the Neck Split Jerks 6 x 2 reps
(ensure your grip is not extra wide, keep it your normal jerk width)
c) 3 Position Clean & Split Jerk x 6 reps
(i.e. from floor, hang then high hang/pockets +jerk after each clean)
Successory work;
In your own time for quality (bar only)
20 x Front Squat/Strict Press/Sotts Press
20 x Front Squat/Strict Press/Sotts Press
(if you cannot Sotts press from the front then use BTN variant. If this is too much use a band – see barbell club video on FB)
FHT
Warm up – 7 mins
Supersets
A1- One arm Arnie press – 3 x 8 ( 3-0-1-0 ) No rest
A2- Pronate pull up – 3 x 4/6 ( 3-0-1-0 ) 1 min rest
B1 – Incline db press – 3 x 8/10 ( 2-0-1-1 ) no rest
B2- Inverted ring row supinated grip – 3 x 8/10 ( 2-0-1-1) 1 min rest
C1- BB landmine twists 3 x 20
Finisher – ( The GRIND ) 12 Mins AMRAP
10 x Dips
10 x Face pulls
10 x Ring rows
10 x Dragon flags – knees tucked